Tasty Fruit & Veggie Protein Smoothies

When I did the Jamie Eason 12-week trainer, one thing she recommended was drinking a protein shake within 30 minutes of working out to aid in muscle growth and recovery.  I do this pretty religiously, making my shake as soon as I get home or ordering one at the gym if I'm not coming straight home after my workout.  Protein is essential for muscle development and recovery, but you can get the adequate amount from whole foods, like meat, fish, beans, egg whites, nuts, and milk too.

I'm usually a protein powder plus water and a few ice cubes kind of girl, but lately I've been trying more fresh fruit and veggie smoothies (with protein powder).  The other day, I added about 6 ounces of Odwalla Superfood drink to my protein powder and it tasted so good.  Although Odwalla is made with all natural ingredients, the calorie content and sugar is high, so I'd use it sparingly.  Mixed frozen bagged fruit is usually what I use.

Since I don't like a huge shake (it feels so daunting- like a chore to chug down), I make just a regular sized glass or mason jar size.  

I add about a scoop and a half of my protein powder (30 grams of protein) as opposed to the recommended 3 scoops (60 grams) because I don't think I can process that much protein at once, nor do I need it.  I'm currently using Amplified Wheybolic Extreme 60 and I like it because it has amino acids (great for muscle growth and energy).  I have the chocolate powder too and just blend it with water and a few ice cubes and it's pretty good.

The best results I've seen working out were when I was adding BCAA (branched chain amino acids- Amino Fuel) to my diet.  The BCAAs are among the nine essential amino acids for humans, accounting for 35% of the essential amino acids in muscle proteins and 40% of the preformed amino acids.  It's easy to do- I add 3 tablespoons of the liquid right into my water bottle when I work out.  It tastes like orange juice, so it's like drinking citrus water.  But, if I don't put the Amino Fuel into my water, I just add it to my shake.  

Chia Seeds are another ingredient in my diet (they are full of omega-3 and fiber) and go in my protein pancakes or oatmeal, but I'll also add a teaspoon to my shake.  I've gotten hooked on mango lately and this Bolthouse Farms mango drink is good (but again, sugary- sweetened with fruit- so use sparingly).  

I'll also add about two big hand-fulls of spinach (the pre-washed bagged kind) to the mix.  I feel good knowing I'm getting my greens in. 

I tried adding two small carrots to a smoothie and have to admit, I didn't love it.  It wasn't terrible, but I don't think I'll do that again.  

I think the point is to just experiment to see what you like, what combinations taste best to you and what other nutritious things you can add to your shake.  After looking at the nutrition on the prepared drinks, I'll probably just stick to my bagged frozen fruit.  

Are you a smoothie person? 

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Time to Get Movin' Again // Cardio & Bike Riding

Whenever I've let exercise slip to the back burner, when I start back up, I like to add in several sessions of hard cardio to get my heart pumping again.  This week, I've been doing 50 minutes at a time in the gym: 20 minutes on the treadmill at level 4 (a brisk walk), then 30 minutes on the stair climber at level 60-70.  I make sure to bring my ipod or a magazine to keep me company for that amount of time.  I also cover the clock on the machine so I'm not aware of how slowly the time passes and just check periodically.  It feels so great when you're done and in the following days as you can feel your body responding, getting lighter and stronger.

Last week, my 3 year-old son got a bigger bike with training wheels, which prompted me to bust out my bike. I haven't ridden in years!  But as soon as I got back on, I remembered how much I like it.  Now, I want to ride my bike everyday.

Not to mention, it's great exercise and always a good idea to get out of your exercise rut and try something new.  I put my gears on a hard setting that makes me work for each pedal and then ride around the neighborhood.  I'm a little scared to try the bike trails in our park for fear of getting run over by the more experienced, fast riders.  Bike riding can be challenging, but it's mostly fun and a great way to get exercise outside of the gym! 

Have a great weekend!  Take care of YOU!

Jamie Eason Meatloaf Muffins

When I'm looking for something healthy and high in protein that I can eat over and over to help lean out, (fitness model) Jamie Eason's meatloaf muffins fit the bill.  I made them for dinner, then had them for the next several lunches and dinners until they were gone.  A serving size is 1 or 2 for me, depending on how hungry I am and what I'm having with it. This recipe makes 12.

Ingredients

*Quaker Oats - Quick 1 Minute - Dry, 1 cup 
egg white, fresh, 3 large (I used All Whites)
Onions, raw, 1 cup, chopped 
Celery, raw, 1 cup, diced (I didn't have any celery, but used a red bell pepper instead)
*Jenni-O Extra Lean Ground Turkey Breast, 2.5 lbs (I mixed that and Laura's lean beef)
*Ground cumin, 0.5 tsp 
*Herb - Thyme, Dried Ground (1 tsp), 1 gram 
*Mustard Yellow, Emirel's Mellow Yellow (1tsp/5g), 2 tsp 
*Black pepper (spice) 2 tsp 
*Chipotle pepper, ground, 2 tsp (I omitted this and used salt-free seasoning)
Salt, 1 tsp 
Garlic powder, 2 tbsp (remove) (I used 3 fresh cloves)

- I also added a couple dashes of Worcestershire Sauce

I chopped the onion, red pepper and garlic.

And then combined all the ingredients into a large mixing bowl.  Using my hands, I portioned the mixture into 12 large meatballs. 

Bake at 350 for about 35 minutes or so.  I reheat them in the microwave for about a minute. 

For this dinner I steamed up some broccoli and asparagus as a side veggie.  I like a little ketchup on the side too.  I like how the red pepper looks in the meatballs, I'll probably add green or yellow next time also.

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Still

As you know, life is full of ebbs and flows.  Although I always exercise at least semi-regularly, there are times when I'm super dedicated and work out intensely and there are times when other things demand my attention and there just aren't enough hours or energy in the day.  At those times, I may let exercise slip, but I pay for it and don't feel as good.

I've had a lot going on with work, relationships, my dad's illness, my son starting pre-school, my blog, and on and on.  We all have struggles so I know you can relate.  When things are extra stressful in my life, exercise helps me cope.  And I've been doing a lot of that lately.  Getting really good and sweaty and fighting wars in my mind.  Cursing cancer and feeling blessed for the experience of love.  I'm also trying to add in periods of rest.  Stillness.  Time to just

sit

and

be

still.

via

Time to listen to my heart.  Time to share my thankfulness and blessings with God.  And time to listen for HIS guidance.  I don't know why it's so hard to just take these moments for myself, but I know they are necessary.  I find that right after dropping my son off at school, just sitting alone in my car for a few quiet moments can help ground me and prepare me for the day.  But it's not enough.  There needs to be more time to turn off the constant slew of thoughts, fear, worry, anxiousness, sadness.

I set out some goals for myself for 2013 and they have been really challenged.  I'm "renewing my vows" :) to myself right now.  I feel like if I don't examine my life and what's important and how I want to live, then I will just be on the wheel, going nowhere.  In the stillness, answers come.  Through exercise and getting stronger answers come.

I'm wishing moments of peace and stillness for you too.  Have a beautiful day. 

via

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Ahi Tuna Salad

One of my favorite starters to order at a restaurant, aside from the cheese plate, is the tuna tartare.  To satisfy the craving at home, I make something similar once in awhile.  This recipe does call for a couple of unique ingredients you may not necessarily have on hand, but you can pick them up at most grocery stores.

Ingredients

• Ahi tuna
• Tomato
• Avocado
• Scallions
• Spicy mayo (I get it from the sushi counter at my store- it's about $1.00 for a small cup)
• Wasabi paste- comes in a tube
• Black sesame seeds

I sear the tuna in a skillet over medium high heat for about two minutes per side and them remove and let rest while I dice the tomato and avocado.  Add in a bit of chopped scallion, the spicy mayo and wasabi paste to taste and sprinkle with the black sesame seeds.  

Are you into sushi or not so much?  I know people love it or hate it.  I'm definitely in the love category! 

Mushroom, Asparagus, Radish, & Arugula Salad

Hi everyone!  It’s Jennifer from The Chronicles of Home and I’ve got a delicious spring salad to share with you today.

We ate this mushroom, asparagus, and radish salad for dinner recently alongside roasted chicken thighs but I could have eaten it alone as a vegetarian meal.  In fact, I did eat the leftovers by themselves as my lunch the next day and I have great news - this is one of those salads that is fantastic leftover.

The mushrooms and asparagus are cooked and warm when you add them to the arugula, which softens and wilts just slightly.  The flavors are springy and fresh but I found the salad to still be hearty and satisfying, which is just what I’m craving this time of year.

Mushroom, Asparagus, Radish, & Arugula Salad

Ingredients

1 medium bunch asparagus, ends trimmed and cut into 1” pieces

1 tbsp. unsalted butter

2 tbsp. olive oil, divided

1/4 c. shallot, chopped

2 garlic cloves, minced

8 oz. cremini mushrooms, sliced

2 c. chicken stock

1 tsp. dried thyme

1 tbsp. fresh chives, chopped

1 tbsp. flat-leaf parsley, chopped

1 tbsp. grated parmesan or romano cheese

2 c. arugula

8 radishes, sliced

1 tsp. fresh lemon juice

Blanch asparagus in a pot of boiling salted water for 2 minutes.  Drain in a colander and rinse with cold water to stop cooking.

Preheat oven to 350º.  Melt butter and 1 tbsp. olive oil in a large ovenproof saute pan over medium-high heat.  Add shallot and garlic.  Sprinkle with salt to taste and cook 1 minute.  Add mushrooms, chicken stock, and thyme and bring to a boil.  Transfer to oven and roast until mushrooms are tender, about 30 minutes.  Return to stovetop and boil over high heat until liquid evaporates.  

Lower heat to medium-low and add aspargus, chives, parsley, and parmesan.  Stir to coat.  Season to taste with salt and pepper.

Toss arugula, radishes, remaining 1 tbsp. olive oil, and lemon juice in a large bowl.  Season to taste with salt and pepper.  Add mushroom and asparagus mixture and toss gently to combine.

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Thank you for this post from contributing writer, Jennifer, of The Chronicles of Home.  You'll definitely want to check out her blog for more amazing recipes, beautiful home decor, and easy-to-follw DIY projects!

Mila (Chia Seeds)

Have you heard all the good news lately about chia seeds? I met a new friend I instantly "clicked" with and she is an independent distributor of Mila (a blend of chia seeds), a whole, raw food and it's one simple thing we've incorporated into our food here lately.  

So far, I've been putting about 1/4 to 1/2 scoop of Mila in my protein pancakes, as well as these other dishes:

OATMEAL

GRANOLA BITES

PROTEIN & DARK CHOCOLATE OATMEAL MUFFINS

PANCAKES

TURKEY CHILI

WATER

You can order Mila from my friend Dacia here:  http://daciagonzales.lifemax.net

Below are some of her tips for eating Mila. If you have any questions, please feel free to email her (dadaciagonzales@gmail.com).  She's very knowledgeable about the product and is sincere about it's health benefits.

Eat Consistently and After Hydrating If Possible

Now that you have your bag of Mila please make sure to eat it daily and consistently. The bag is a 35 day supply. As we discussed, the recommended daily serving for adults is 1 of the scoops (in the bag = 2 Tbsp). It's suggested to start with 1/2 of the recommended amount so your GI has several days to adjust to the nutrition and raw fiber. The best way to eat your Mila is after it's "hydrated," which just means after it has had a chance to absorb water. If you're consuming it by drinking it in water, let it sit for at least 15-30 minutes before starting to drink it. If you decide to add it to a smoothie instead of just drinking it in water, put your Mila in a small bowl with a few tablespoons of water and let it absorb the water for at least 15-30 minutes and then add it to the smoothie.

Drinking in Water and Other Options

As I mentioned, my husband and I drink ours in a large water bottle over the first hour or so of the morning - we were surprised we don't mind consuming it that way. If you decide to consume it that way, a full scoop with 10 ounces of water will be quite grainy with a more thick consistency and a full scoop with 20 ounces of water makes the Mila hardly noticeable, so it's really just personal preference. Again, though, make sure to let the Mila hydrate for at least 15-30 minutes before starting to drink it. I recommend putting it in a large water bottle so that you can shake it. Between shaking it periodically and adding it to 20 ounces or more of water, I don't feel like it has anywhere near the thick, gritty consistency. If you don't like it in your water or want to try other ways to eat it, as we discussed there are lots of other ways to incorporate it into your diet - it mixes easily into things like peanut butter and it also retains all of its nutrient content in baked goods such as muffins or pancakes. If you want any recipes besides the power ball recipe, I'd be glad to pass them along.

Look for...

Pay close attention to things like satiation (feeling full and satisfied), bowel habits, energy levels, and sleep. Some people don't feel the health benefits and others feel a difference over days or weeks. If you experience anything like constipation, gas, or bloating, I've already learned that it's usually your GI adjusting to the nutrition and raw fiber. Adjusting how you're eating your Mila can alleviate those issues and will ease your body into the nutrition and fiber. If that happens, just call/text/e-mail me and I can give you some tips.

Recap

-Start with 1/2 scoop or 1 Tablespoon for approximately 1 week

-Try to hydrate (soak in water) for at least 15-30 minutes before consuming

-Use at least 16-20 ounces of water and shake periodically if you're drinking it in water and don't like the thicker consistency

-Contact me for suggestions to modify how you're eating your Mila if you experience any undesirable effects

-Enjoy!